Shinbox IR stretch

Muscles worked

You need

How to do it

1. Starting Position: Sit on the floor with both hips and knees bent at 90-degree angles.
2. Leg Placement:
3. Place one leg in front of you (external rotation) and the other leg out
4. to the side/behind you (internal rotation). The shins and knees should
5. remain flat on the ground.
6. The Movement:
7. Keeping your hips square, hinge your torso forward or tilt it laterally
8. (side-to-side) toward the front leg to deepen the stretch.
9. Target Areas:
10. Stretches the glutes and piriformis (front leg) and the hip flexors and
11. quads (back leg). Engages the core and obliques during lateral flexion.
12. Goal: Improves hip mobility, specifically internal and external rotation, and relieves lower back tension.